I think it is silly to be even be talking about this, but apparently there are some people out who think walking doesn't really count as exercise - because walking is something you do every day anyway.
However as an avid walker - someone who comes back from long walks/hikes feeling exhausted, hungry and yet feeling like I accomplished something - I must defend walking not only as an exercise, but as a great way to build up an appetite.
Exercise does NOT have to involve:
Sweating
Grunting
Gasping for breath
Some exercises do, obviously, but it is definitely not a requirement. Anyone who tells you that exercises have to make you feel out of breath clearly has some funny notions about what counts as exercise.
So while we are at it, lets bust some myths people might have about walking by laying down some facts about walking.
Fact #1. Brisk Walking is actually a Moderate-Intensity Aerobic Exercise
Walking at a brisk pace that raises your heart rate into the moderate-intensity zone is recommended for the benefits of so-called "real exercise" for the cardiovascular system and to reduce health risks.
However even a slower pace counts as a Light or Lower Intensity workout. More so if there is hill climbing or stairs involved.
A brisk pace is one where you are breathing harder than normal - you can talk, but you can't sing. If you take your pulse, it should be between 50 percent and 70 percent of your maximum heart rate. Walk at least 10 minutes in this zone for it to count as a moderate-intensity exercise session. You should aim for a minimum of 30 minutes of moderate-intensity exercise per day, five days per week, which can be broken up into sessions of at least 10 minutes at a time. For beginners try doing 20-minute brisk walks at a time and over time go further distances for longer periods to build up your endurance.
Fact #2. You can build Endurance using Long Distance Walks or Brisk Walking
Going for a longer distance walk (such as a 2 hour hike) will help build your endurance. You can do the same thing using brisk walking, but over a short distance. Brisk Walking for 30 minutes or more, five to seven times per week will build more muscle in your heart and lungs. Aim for a fast walk that brings your heart rate into the zone of 65-75 percent of your maximum heart rate.
If you prefer longer walks / hiking, aim to get your heart rate to reach the 40 to 60 zone.
Fact #3. You can use Walking as Exercise for Weight Loss
The truth about any exercise for weight loss is that it can help keep off extra pounds, but controlling what you eat will have the biggest effect. A healthy low-calorie diet combined with regular exercise - whether it is walking or something more intense - will help you to burn fat and consequently lose weight.
At least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity is great for weight management. But getting exercise only solves half the problem - you also need to watch your eating habits and reduce your calories.
You can't outrun or outwalk what goes into your mouth
Fact #4. There are Health Benefits to Low or Easy-Intensity Walking
Walking the dog or going for a stroll at an easy pace works your muscles and joints. This is especially beneficial if you are overweight, aged, or at risk for arthritis. Strolling at an easy pace reduces the loads on the knee joints by 25 percent while actually burning a few more calories per mile than walking faster - assuming you are going the same distance regardless.
What burns more calories? Walking 100 meters really slowly, or jogging 100 meters?
Walking at a speed of 4 km per hour (average walking speed is 5 kmph) a person can walk 100 meters in exactly 1.5 minutes. A 200 lb person walking 100 meters at this speed burns 6 calories.
Jogging at 10 kmph a person can jog 100 meters in exactly 36 seconds. The same 200 lb person jogging that distance at that speed burns 8 calories.
So going faster only burned 33% more calories, but did it in less than half the time.
Walking slow also doesn't have the cardiovascular benefits of brisk walking (which would have burned 7 calories in the above example), but it is a good starting point for adding activities to your daily schedule that burns more calories.
Fact #5. Low-Intensity Exercises that Break Up Sitting Time reduces Health Risks
Many studies are finding that sitting or simply standing still for more than 30 minutes at a time can raise your health risks, even if you do a full bout of exercise at some point in the day. Walking around for one to three minutes every half hour or hour has been shown to be needed to reduce these health risks.
Getting up and circling the office or house thus can lengthen your life span. One study found that these short, easy walking breaks improved glucose control and insulin response. An increasing number of fitness bands have inactivity alerts to remind you when it's time to get up and move.
And lastly, another study determined that taking breaks from periods of sitting also reduced your stress and improved your sense of well-being, which in turn has an effect on mental health and even boosts your chances at weight loss because depressed people are more likely to overeat.
Fact #6. 10,000 Steps Per Day is a Good Workout
If you are addicted to tracking your daily footsteps and make the effort to reach 10,000 steps per day, does that mean you are exercising? For most people, that number is an indicator you have engaged in exercise during the day, as it is difficult for most people to log more than 6,000 steps just in daily activity. You could log 10,000 steps at an easy pace during the day, and it obviously wouldn't qualify as moderate-intensity exercise, but it would still count as a low-intensity workout.
Many fitness trackers, such as Fitbit, analyze your steps and record those that are aerobic or exercise steps done at a pace they consider fast enough to quality. Thus if you want to ensure you are getting a "real workout" then look at that number as well as the step total.
Fact #7. Race Walking is an Olympic Sport
Walking is a physical activity regardless of what speed you enjoy doing it, from a slow stroll through a fast brisk that is practically jogging. eg. Like competitive walking, aka "Race Walking" - which oddly enough is also an Olympic Sport.
Conclusions
Yes, walking is exercise. Indeed, it is even a sport.
That said, you should balance walking with other physical activities that benefit various parts of your body. Strength training to build and maintain muscle. Cycling is very beneficial for walkers as it works the opposite leg muscles. It is good to engage in a wide variety of activities, so all of your muscle groups are challenged and strengthened. Keep walking and hiking and jogging, whatever it is you do - and remember, you are still exercising.
When people find out that I like boxing sometimes the topic gets into the idea that amateurs can somehow compete against a trained boxer.
At which point I have to either stifle a laugh or burst out laughing.
The problem lies with the public misconception / myth that boxers are just brawlers and that boxing doesn't require any skill or training. After all, any idiot can throw a punch right?
Yes, any idiot can throw a punch. But are they actually good at throwing a punch? Do their punches connect? How hard do the punches connect? Do they know how to dodge or take a punch?
People who don't know what they are doing typically:
Regularly miss the target.
If they do hit, it is often a glancing blow which deals no real damage.
Don't know anything about footwork.
Don't know anything about how to fade, block, deflect, etc.
Don't know how to take a hit.
Unable to control their emotions, they leave their defenses down.
Trained boxers however:
Consistently hit the target.
Rarely deal a glancing blow and hit quite hard in comparison to someone who lacks training.
Understand how to use footwork to both execute hits and avoid getting hit.
Knows how to fade, block, deflect, etc.
Can take their share of hits.
Very much in control of their emotions, handles themselves with experience.
In the video below you will see an Irish bouncer (who apparently got his job because he is a trained boxer) vs two idiots who think that they have the advantage because of youth. Two young men with no boxing training vs one middle-aged man who knows what he is doing.
Take note of the following:
The footwork of the bouncer.
How he avoids confrontation. He plays it safe, and he is also patient.
How he only punches when he needs to and only when he knows he will connect.
When he hits, he hits hard. The one idiot gets knocked out cold.
Bonus Boxing Myth Busting Tip
Boxing gloves aren't just to protect the hands of the boxer. They also allow the boxer to hit even harder. Similar to wearing brass knuckles. Get hit by someone using their knuckles and get hit by someone wearing a boxing glove, and you will realize the glove actually hurts more. Unfortunately most people think that boxing gloves hit softer, because they think it is fairly soft. This myth is perpetuated due to ignorance.
In other news, Happy St Patrick's Day!
I am going to spend a chunk of today binge watching the new Netflix show "Iron Fist". I am looking forward to it. (Do you think it is a coincidence they released it on St Patrick's Day?)
Did you know that if you're pregnant, you're not only allowed to exercise, but that it's actually encouraged you do so, for the health of both you and your baby?
With that in mind, and to encourage more women to move around a bit during their pregnancy, we've compiled this list of 35 amazing benefits of exercising while pregnant.
The American College of Obstetricians suggests women who are pregnant exercise a minimum of 20-30 minutes a day for maximum benefits.
Use this guide to motivate you to get started today.
#1. Expectant mothers who exercise are less likely to have unplanned c-sections
More and more mothers are being diagnosed with gestational diabetes, which can lead to your baby growing too large. In this case, your baby may be too hard to deliver, requiring a cesarean delivery (11). Moms who exercise during their pregnancy are less like to have unplanned c-sections (12).
#2. Running while pregnant is a great way to boost your heart
If you’re fit and your baby is healthy, it’s perfectly okay for you to continue your normal routine up until your final trimester—it's a great way to boost your heart (2, 5). Expectant mothers who are new to running should start slower and build up to running. Don’t overdo it too quickly, and be sure always to listen to what your body is telling you.
#3. Weight training during your first trimester will help prepare your body for the added weight of your baby
Studies from the Journal of Physical Activity and Health reports low to moderate training twice a week is safe and effective for pregnant women—and weight training during your first trimester can help prepare your body for your baby's added weight (6).
#4. During your first trimester, you can try riding a bike for a healthy way to increase your heart rate
Once you enter your second trimester, your balance may not be what it used to be. At this time you may want to consider switching your bike out with a stationary bicycle, which is a healthy way to increase your heart rate (9).
#5. Doing Pilates can help you with balance issues associated with pregnancy
Pilates focuses on building core muscles and challenging your strength and balance. When you become pregnant, your body begins to produce higher levels of relaxin, which softens the ligaments in your pelvis to make room for your growing baby (7).
This relaxing circulates throughout your entire body, not just your pelvis which can lead to wobbly hips, knees, and ankles. Over time you will learn what your body is capable of and how to control your balance (6).
#6. Activities such as yoga can help reduce blood pressure
High blood pressure is common in pregnant women and even up to 20 weeks after delivery. High blood pressure can decrease the blood flow to the placenta (8), and your baby may receive less oxygen and fewer nutrients if you are diagnosed with high blood pressure. Doing a little yoga during your pregnancy can help to reduce your blood pressure (6).
#7. Exercising throughout your pregnancy can lead to a faster, easier labor
Strengthening your abdominal area, core, and pelvic floor can aid in speeding up both labor and delivery (1, 2). The average first-time mom has a labor of 12-14 hours (3)—cutting this time down will lead to a happier, healthier mother and child.
#8. Exercising during pregnancy can help tame your lower-back pain
Pregnancy related back pain is a common complaint in pregnant women. The added strain caused by your baby bump can have a negative impact on your quality of life.
It's estimated that 50 percent of women will suffer from lower back pain due to pregnancy. Of those women, one-third will experience severe pain (13).
Doing low-impact weight training or stretching exercises such as yoga can significantly help lessen your pain (1).
#9. Regular exercise can prevent pregnancy complications such as gestational diabetes
If untreated, gestational diabetes can deliver excessive sugar to your baby’s bloodstream, which can cause potentially serious complications for both you and your unborn child (12).
Doing regular exercise during your pregnancy can help prevent this (11).
#10. Pregnant women who exercise have improved circulation and blood flow
You can increase your circulation and blood flow by doing consistent exercise (14).
This will allow your baby to receive nutrients it needs more efficiently. Better circulation also helps prevent constipation, varicose veins, and leg cramps.
#11. Women who exercise often will feel less pain from symptoms of pregnancy
By strengthening your muscles, you are essentially giving your body the ability to cope with aches and pains associated with being pregnant (17).
To relieve back pain, try exercises that involve stretching such as yoga. If you are suffering from abdominal pain, try swimming.
#12. You'll notice less swelling of your legs and ankles once you start exercising
Swelling of the legs is common in pregnant women, but increasing your circulation will help calm this swelling. Walking helps increase this circulation by pushing excess fluid in your legs through blood valves and back to the heart (18).
Check out this YouTube video for some great ways to start incorporating exercise into your pregnancy.
Emotional Benefits of Exercising While Pregnant
#13. Light to moderate exercise can give you a better self-image
A lot of women struggle with the changes to their body goes through while they're pregnant, but exercise can help you feel more comfortable by making you feel more in control (14).
#14. Regular exercise can help curb mood swings
Exercise releases endorphins that trigger a positive feeling in the body, making you feel good (9).
Start with 10 minutes of light exercise a day and add more based on how you feel, both physically and mentally.
#15. Doing daily exercises will help boost your energy levels
After exercising, you will begin to feel more motivated to do other activities as well, improving your mood.Staying active also keeps you from becoming restless and anxious (16, 17).
#16. Exercise can give you an overwhelming sense of accomplishment while pregnant
The things you can do while you're pregnant are sometimes limited, but exercising during pregnancy doesn’t have to be one of those things.
Enjoy the satisfaction of completing a task such as a yoga class or a morning jog.
#17. Light exercise throughout the day can help combat fatigue and give you a better night’s rest
Even if you never exercised previous to your pregnancy, you may want to consider taking a short walk or a relaxing swim on a semi-regular basis—this can help you fight fatigue and get a better night's sleep (4).
#18. You'll learn proper breathing techniques that can help during your delivery
Exercises such as yoga can help you learn the breathing rhythms that are essential in keeping you calm and focused while giving birth (6).
#19. You'll feel better about going into childbirth
First-time mothers may question their ability to give birth, but when you exercise, you are setting yourself up for success.
Childbirth will be easier for you when your body is prepared. This knowledge will give you confidence and relieve some stress you may be feeling.
#20. Exercising during pregnancy can take your mind off of things
Being pregnant can definitely be stressful, but taking the time to exercise will give you the much needed relief to clear your head of all the what ifs.
Exercising Benefits for Both You and Baby
#21. Regular exercise can increase your baby’s brain function
Studies have indicated that babies of mice who exercised daily were less prone to neurodegeneration, which are changes in the brain that can lead to Alzheimer’s disease (11).
#22. Expectant mothers who exercise tend to keep up the habit after their babies are born
If you're still exercising after you've given birth, you'll have a lot more energy to be active with your little one once they arrive.
#23. Studies show that mothers who exercise produce children that are leaner than mothers who don’t
And even though the baby is thinner, its organ size and head circumference remain the same healthy standard doctors look for when delivering children (17).
#24. Baby will be less likely to incur complications such as cerebral palsy
Exercising during pregnancy increases the blood flow to your child. And without a good flow, your baby could be at risk for oxygen deprivation from birth (21).
#25. Babies of mothers who exercise regularly are more likely to have a healthier heart
A 2014 study showed that infants born to mothers who participated in regular exercise were more likely to have a healthy fetal heart rate variability (13) (15).
#26. You're less inclined to have an overweight child
Babies who are born with excess fat are more likely to be overweight throughout their early childhood (19), and babies born 20% or more over the recommended weight are at risk of becoming obese adults.
#27. You're more likely to carry your baby to full term
Exercising during your pregnancy can help prevent a premature birth, which can lead to many complications for baby, such as immature lungs, infections, inability to maintain body heat, and pneumonia (22).
#28. Babies born to mothers who exercise semi-regularly are less at risk for learning disabilities
Placental insufficiency can lead to a variety of learning issues, if not caught early on in your pregnancy (21).
Post-Delivery Benefits of Exercising During Pregnancy
#29. Exercise can help promote better sleeping habits
Did you know that exercising during your pregnancy can help you sleep better once baby comes along? (23). And as a new mother, you are going to need all the quality sleep you can get!
#30. Women who exercise during and after pregnancy are less likely to have postpartum depression
The endorphins released from exercise can help you feel relaxed (9). Moderate exercise has been prescribed for patients with mild to moderate depression (10).
Exercising as a social event can create a fun atmosphere that will boost your mood even further. Try exercising with a friend or a group.
#31. Exercise can make it easier to drop weight once you have your baby
Studies have shown that women who gain more than the recommended 25-35 pounds throughout their pregnancy will have a harder time losing that weight (14).
#32. Incorporating physical activity into your daily routine will ultimately give your child a positive example for years to come
Exercise at an early age can boost your child’s brain function (24).
#33. Abdominal workouts can help lead to a faster recovery
After the first trimester, stick to exercises that don’t require you to be on your back.
Some great abdominal exercises include standing pelvic tilts, seated belly tightening, along with any other core exercises you can complete seated (2).
#34. Regular exercise while pregnant will help you bounce back quicker from pregnancy
Completing the American College of Obstetricians guide of 20-30 minutes of exercise daily can assist in preparing you for bouncing back from your postpartum period (20).
#35. You'll be more likely to continue your exercise once you child is born
Starting healthy habits can keep you lean and strong through your lifetime giving you more memories with your child. Final Thoughts
Hopefully, this list of 35 benefits of exercising during pregnancy gave you the motivation you needed to start exercising today. Whether you decide to go on an afternoon walk, dance your heart out to your favorite tunes, or join a prenatal yoga class, both you and your baby will benefit greatly.
If you found this guide helpful, please share it with your family and friends. It may just give them the extra push they need to get off the sofa. Don’t forget to comment with your favorite ways to exercise while pregnant!
It is exercise after all. And lets face it, some people cannot do normal pushups because they haven't reached that stage of athletic fitness - including some men.
It is not a "feminine thing" to be doing so-called "Girl Pushups". It is an "I am out of shape and cannot do a normal pushup yet style of pushup."
You will notice I underlined the word yet. That is the operative word. Do "Girl Pushups" often enough and you will eventually be able to do regular pushups.
Do regular pushups often enough and you will likely also try Incline Pushups or Decline Pushups. Or even One Hand Pushups.
Do various different styles of pushups often enough and you will eventually be able to do Handstand Pushups. Like the woman below is doing.
Clearly this means that Girl Pushups is just part of a gradual process of becoming better at pushups.
My point here is that you should never let embarrassment prevent you from doing exercises. Sometimes things are just names, and there is nothing wrong with doing a Girl Pushup - especially since people (men and women) do them all the time when they are rolling out of bed to get up in the morning.
When you do eventually get good enough to do regular pushups you will want to focus on the quality of your form. Keep your back straight and lower yourself so your chest is nearly touching the floor.
While it is more difficult to do proper form with a pushup, you get more benefits from doing the exercise properly.
Earlier today I saw a website promoting the myth that doing weight lifting exercises for your arms can help women to get "skinny arms". The website contained a list of exercises, mostly weight lifting exercises like bicep curls and body weight exercises like push ups. It made me so angry I wrote a lengthy comment on their website.
My comment below:
"Wow. Such misinformation. The exercises listed above would give people BIGGER arms, not skinny arms. I am a personal trainer and I come across misinformation like this way too often. #1. Doing weight lifting or body weight exercises will make your arms get BIGGER, not smaller, because you will be building more muscle. #2. Spot Training for Weight Loss is a MYTH. You cannot do weight training with your triceps and expect your triceps to shed fat. It doesn't work that way. #3. If you want to shed fat you need to be doing cardio. Jogging, swimming, cycling, aerobics, etc. #4. Extra skin is normal after sudden weight loss, but there are tricks to fixing that problem - they're listed on my website."
The level of misinformation in the exercise industry boggles my mind quite often. It is due to a combination of factors:
#1. People who just plain don't know what they are talking about. They are perpetuating a myth due to sheer ignorance.
#2. Companies that are trying to sell you a product and are deliberately giving you false information in an effort to trick you into buying their product.
#3. Personal Trainers who have become so focused on one style of training that they warp, twist the truth and outright lie to their clients. Eg. Weight lifting trainers telling people that they can lose weights using weightlifting - or vice versa, cardio trainers telling people they can build lots of muscle by going jogging.
The third cause above makes me so angry because it means my own industry is partly to blame for the misinformation. It not that my fellow colleagues are stupid or anything, they are simply doing math: more clients = more money, and men who can easily be tricked into thinking weightlifting sheds fat is an easy way to get more clients. It is basically preying on the gullible and/or the ignorant.
But for a website that isn't actually selling anything, that is just posting free information (or free misinformation) what is the purpose of that? They don't make any extra money off perpetuating a myth. Unless they were selling a product I wasn't aware of, or maybe it was the advertising on the website - which implies that their primary goal is to keep their advertisers happy, not to inform the public.
And so to summarize:
Weightlifting and resistance training builds lots of muscle. It will not give you skinny arms. Spot Training to build muscle does actually work, but it only works for building muscle - not for shedding fat.
Cardio exercises shed fat. So if you are looking to shed the extra arm fat, you need to be thinking of a full body workout like jogging or swimming.
Spot Training to remove fat in specific areas is a myth. You can build muscle in specific spots, but you cannot shed fat in that manner.
If your goal is to do BOTH, to build muscle and shed fat at the same time you need to be doing a combination of both cardio and weightlifting. Eg. 15 minutes of weightlifting and a 15 minute jog every day.
FACT - 30 minutes of exercise per day is approx. 2% of your day, but that 30 minutes of exercise can make a big difference towards your exercise goals.
Do you want to know the #1 reason why many people who set out to lose weight via exercise fail to lose the weight they are looking for?
The answer is...
NOT ENOUGH CARDIO
Many people who go to the gym (or set up a home gym) do so by lifting weights or doing various forms resistance training, which in turn builds muscle.
What often happens is the person ends up GAINING WEIGHT due to increased muscle mass. They aren't reducing their overall weight and while their body fat percentage may go down slightly, they are not going to get the results they are looking for.
It is basically an issue of people equating cardio exercises like running, jogging, swimming, cycling, etc with weightlifting exercises and thinking that they can get the benefits of weight loss from weight lifting - and instead they gain weight by building muscle, while seeing no change at all in their waistline. They have fallen victim to the myth that "you can lose weight by weightlifting".
There are of course, exceptions. I will give you a few:
#1. Put weights around your ankles and go for long walks. That is basically combining weight lifting for your legs with cardio - but it is still effectively cardio.
#2. Put a 20 lb backpack on and then go cycling. Yes, you are lifting extra weight on your back, but the more important factor is that cycling = cardio.
#3. Combine aerobic exercises with small 5 lb dumbbells. Yes, you are lifting weights, but again the bigger factor is that aerobic exercises = cardio.
So yes, of course, if you combine weightlifting with cardio you could lose weight - but the bigger weight loss factor is always going to be the cardio.
Your primary goal during a cardio exercise is to get your heart rate going - and trigger the Afterburn Effect (heightened metabolism as your body burns fat for energy). If you don't get your heart rate high enough to trigger the Afterburn Effect, then you are going to have difficulty trying to lose weight. Often people exercising with just weightlifting are just going to use up the energy in their blood (sugar, fat, etc) and then feel hungry and tired.
In contrast if you trigger the Afterburn Effect you suddenly feel energized - more energetic and alive, for the rest of the day as your body starts burning fat to refuel your body's energy levels. Scientific studies show that the Afterburn Effect can last up to 48 hours after the person achieves a high heart rate from doing cardio - and the more prolonged their heart rate is higher, the more their body starts burning fat.
Triggering the Afterburn Effect is part of High Intensity Interval Training and other forms of Interval Training. So if your goal is to lose weight, you might want to consider Interval Training as a method of getting your heart rate up in your goal of losing weight.
The goal during High Intensity Interval Training is to get your heart rate up doing one intense exercise, and then relax while doing a less stressful exercise, and then get your heart rate back up again by doing another intense exercise.
Example 1. Sprinting, Walking, Sprinting, Walking, Sprinting, Walking, etc.
Example 2. Aggressive Mountain Biking, Relaxing Cruise, Aggressive Mountain Biking, Relaxing Cruise, Aggressive Mountain Biking, Relaxing Cruise, etc.
Example 3. Fast Swimming, Leisurely Swimming, Fast Swimming, Leisurely Swimming, Fast Swimming, Leisurely Swimming, etc.
Scientific studies have also shown that 30 minutes of High Intensity Interval Training is more effective for weight loss than 30 minutes of jogging - because your heart rate gets higher while sprinting, and a higher heart rate triggers the Afterburn Effect better.
So not only are people often doing the wrong exercises for their goal, people are often opting for exercises they consider to be easier - because they know sprinting and similar intense exercises are pretty hard.
But not impossible.
Sprinting is basically just running as fast as possible for a short period of time. Anyone with working legs can do it, so chances are likely you have no excuses.
Anyone with bad knees would be advised to do swimming instead.
But once you start doing more intense cardio on a regular basis you will feel invigorated every time you do - that is how you will know the Afterburn Effect is working. The feeling of invigoration.
I saw a video recently about Lars Anderson in which the narrator made a number of claims about archery and people on the internet have been having a heated debate it ever since. I am curious as to what your opinion of Lars Anderson's new video is? I see you have an older post which talks about him. [See Different Techniques of Rapid Fire Archery to see the post he is referring to.] - Jamie Y."
A
Hey Jamie!
Yes, I have seen the video numerous times, but just in case other people have not seen it lets shows it again.
Warning - The following video contains many falsehoods, many of which I will explain below why they are false, myths, half-truths or complete fabrications.
So during the video the narrator does make quite a few claims - many of which have been proved erroneous, as the internet is filled with people who are Fact Checkers and take any wild claim as a chance to Fact Check the claims being made. This is especially true of Fact Checkers who look for lies made by politicians.
My personal opinion on that style of archery, known as Instinctive Archery in archery circles, is that it is fun for shooting things at close range (point blank). However it is utterly useless for long range or even mid range accuracy, absolutely useless for hunting, and really only useful for showing off at point blank distances. (Little kids with zero experience can hit the target at point blank distances.)
For more details on the erroneous statements made in the video here is a list of statements and why they are wrong / false assumptions / outright lies.
#1. The narrator claims at the start of the video that ancient techniques of archery have been forgotten. This is wholly untrue. Those techniques have been preserved by the Cherokee (and similar tribes) in North America, by Persian archers in the middle-east and by several different cultures in Asia (most notably Mongolia and Korea). So claiming that the techniques have been forgotten is an outright lie.
#2. Lars Anderson is not "reinventing" anything which has been lost. He is just copying what has already been preserved. He is not using any "forgotten historical methods" because they were never forgotten and are still used in various parts of the world.
#3. Holding the arrows in the drawing hand is nothing new, nor is it reinventing something new.
#4. While the technique of holding arrows in the drawing hand is not as widespread as it once was, it is certainly not gone entirely.
#5. Quoting a book that says "This is the best type of shooting and there is nothing beyond it in power or accuracy" does not make it true. Quite the opposite. If you want power and accuracy with a traditional bow, use an English yew longbow or a Cherokee osage flatbow. The osage flatbow is believed to be similar to the design of the famed Welsh bow (which is believed to have been a yew flatbow). Longbows and flatbows are waaaaaaaay more powerful than the shortbow Lars Anderson is using in the videos, and that power translate into faster arrow speed and more accuracy both at close range and longer distances. In contrast Instinctive Archery is only really accurate within point blank range and comes with a measure of luck (the video of Lars shooting omits all of the failed attempts he did).
#6. "Why has it been forgotten today?" asks the narrator. Again, beating a dead horse here. It wasn't forgotten. It just isn't as commonly used any more.
#7. Modern archers don't actually use back quivers most of the time anyway. They use hip quivers or quivers that attach to their bow like in the images below.
#8. Yes, it is true that modern archers do stand still while firing at a target. This is very important for accuracy at long distances. It is equally important that they use proper form and have a consistent anchor spot with drawing back their arrow to aim. Shooting at long distance targets are exponentially harder to hit - the difference between shooting at 20 yards and shooting at 40 yards is not twice as difficult, in my opinion it is more like four times as difficult. Thus 60 yards is roughly 16 times more difficult and 80 yards is roughly 64 times more difficult than shooting at a target at 20 yards.
To put this in perspective Howard Hill (one of the greatest archers of the last century) once shot an eagle that was 150 yards away (that is roughly twice the distance of what modern Olympic archers shoot at, a mere 70 meters). Shooting a relatively small target like an eagle is not easy, especially at an extreme distance. I guarantee Howard Hill was standing extremely still when he performed that shot.
#8. Not all archers use one eye aiming. While it is true that it is more accurate to use one eye while aiming, not all archers do this. It is a matter of personal choice but some archers do prefer to shoot with both eyes open. This is not an Instinctive Archery method per se, but rather personal preference.
#9. "and other technical gadgets, but that is another story" says the narrator. In this case the narrator completely skips over the purpose of the gadgets which is to help archers to shoot more accurately at longer distances with less reliance on skill or experience (eg. compound bows have so many gadgets that they are very forgiving in terms of accuracy, but you have to learn how to tune them properly in order to attain that accuracy). I myself favour my students learning how to aim the traditional way with no gadgets or sights, with one eye open. How many gadgets or lack of gadgets people use is really a matter of personal preference. It is not "wrong" to want to use gadgets, it just means you are trying to get an advantage so you don't have rely on skill / perfect form so much.
#10. "several movements before you can actually shoot". Okay, so what? Yes, using right-side arrow rests (on a bow where you draw with your right hand) is slower - but it is also more accurate. So what if you can shoot faster? If you are shooting at a target, do you want to shoot at it quickly and miss or do you want to shoot at it accurately and actually hit it? The purpose of archery is not a contest to see who can shoot the fastest. It is to see who can shoot and hit the target - being fastest is just a perk.
There is a story about Byron Ferguson (one of the three greatest archers of the last century) who was at an archery event in the USA when a compound shooter decided to challenge him to a duel of sorts, in which they would both shoot at a target and whoever hit it first won. So speed was a factor in this little duel, but I should note that Byron did not rush it either. The target was a small moving target on a track a long distance away - an incredibly difficult shot for most archers. Byron drew an arrow from his hip quiver. He nocked it, drew back the arrow, aimed for a brief moment and then shot the moving target. He didn't rush through the steps, but he was faster than the compound shooter he was still fiddling with his gadgets by the time Byron's arrow hit the target. Was Byron shooting super fast with his longbow? No. He didn't need to. He just needed to shoot accurately and hit the target. The compound shooter was slower just because he was reliant on his gadgets and sights to do most of the work for him.
In the same contest however, Byron Ferguson Vs Lars Anderson, I guarantee Lars would have got a shot off first - and would have completely missed the target because of the distance. By the time he got to his second or third shot Byron would have hit it accurately.
Accuracy matters more than speed. Shooting quickest doesn't matter squat if you can't hit the target.
#11. So apparently Lars studied old paintings and drawings of archers holding their arrows on the right side of the bow. I am sorry, but I studied painting and art history in university but basing your assumptions on old art pieces opens you up to the problem of the 'ignorant artist'. People who don't know how to do archery at all often depict archery in drawings and paintings in the wrong manner. It is like Picasso's Left Handed Picador, artists make mistakes when draw things they know little about. You cannot use drawings or paintings as historical evidence because often the artist simply doesn't have a clue. Artists also frequently archers drawing bow strings back with two fingers instead of three (the proper way to draw back a bow string). The arrowheads are also frequently painted wrong, and the woulds on Saint Sebastian don't show the shape of the arrowheads penetrating. Paintings are wholly inaccurate on multiple levels.
#12. "which is both faster and better" says the narrator. Nope, no it is not better. Faster yes. Definitely not more accurate.
#13. The narrator assumes that historical archers all used the same techniques of archery. Completely false. Archery techniques not only varied from culture to culture, but also from archer to archer. One style of archery might be more popular in Bhutan for example, but that doesn't mean every Bhutanese archer uses the same techniques and the exact same style. (Bhutan's national sport is archery and modern Bhutan now uses a wide variety of different styles of bows and different styles of archery. The styles uses historically in Bhutan likely also varied wildly from archer to archer and there was no set style common to all Bhutanese archers.)
#14. "and start reading historical manuscripts" says the narrator. Actually no, you don't need to read those at all. Yes, Lars may have read lots of historical manuscripts during his research of so-called 'ancient techniques', but those same techniques are still used today by many different cultures.
#15. "and ultimately it is also more fun." says the narrator. Yes, this is partially true, Instinctive Archery is fun - but not everyone wants to do Instinctive so whether it is "more fun" is a matter of personal preference. Myself I love shooting at moving targets, but I also love shooting long distances on a windy day. Both are those activities are quite a bit of fun, but I wouldn't go telling people it is "more fun" in an authoritative way as if my opinion is somehow the rule of law.
#16. I wonder how many times Lars dropped his bow when trying to toss it in the air and catch it.
#17. "master archers shoot the bow with both hands" says the narrator. Not necessarily. The narrator is quoting a book Lars Anderson supposedly read. Just because the book says so does not make it true.
For example Awa Kenzo - one of the three greatest archers of the last century - always shot right handed. He was reputedly "able to shoot 100 bullseyes with 100 arrows" and during a demonstration in Japan he once shot the filament out of a lightbulb, without shattering the lightbulb. Awa Kenzo is the epitome of the zen master archer - but he only shot with his right hand.
So sorry, but I am calling bogus on the narrator's quote from that book.
#18. "must be able to hit a blade so the arrow splits into two parts". Wow. This book just claims all sorts of stuff. I will also note that Lars does many of these trick shots while standing less than 10 feet (3.33 yards) from the target. Lets see him repeat that shot while at a greater distance.
There is a video of Byron Anderson on YouTube shooting a tylenol pill in the air at a distance of roughly 10 yards (30 feet). That is still a relatively short distance, but I think Lars needs more practice if he wants to catch up to Byron Anderson.
#19. "Archers could also pick up enemy arrows and shoot them back." So what? Anybody can do that. Seriously, anybody with working arms and fingers can pick up an enemy's arrow and shoot it back. How is that an important skill?
#20. Notice how Lars catches the arrow in mid air and then shoots it at a target that is literally a few feet from him. At that distance he would be better off just stabbing the enemy with the arrow.
#21. Shooting at a target up close is not an impressive ability. Sitting at a table and shooting two people across the table from you is something anyone could do. Yes, speed would be handy in that situation, but the moment he takes out his bow wouldn't the enemies just stand up and stab him with a sword?
#22. Again with the claim that "this technique was forgotten". I am really getting tired of these. It was never forgotten, it continued to be practiced. Just because firearms became the primary choice for hunters does not mean people neglected to do archery and preserve old techniques. The Cherokee tribe in the USA for example has maintained an unbroken succession of both archery skills and also bow-making / arrow-making techniques. This means that the skills that are being passed down to young members of the Cherokee tribe today are the same skills that were passed down pre-European settlements in the USA, skills that have been passed down from fathers, grandfathers, great-grandfathers - doubtlessly skills dating back to the pre-history of their tribe.
#23. Penetrating chainmail armour is not hard to do with an arrow. It is actually ridiculously easy because the chinks in chainmail are designed to reflect blades, not arrows. The arrows go right through the chinks in the armour like a hot knife through butter. Penetrating plate armour, that is difficult. There is a story about a group of Saxons who were chased into a tower by a group of Welsh archers. The Welsh bow was so infamously powerful, but this story demonstrates how much. The Saxons barricaded themselves inside the tower, behind a door made of 4 inches thick oak. The Saxons were wearing chainmail armour, but the arrows from the Welsh archers went right through the 4-inch thick doors, right through the armour, and killed them easily.
#24. I think the reference to using "both hands" to give a bow more power is actually a reference to foot bows. I think Lars / the narrator has misinterpreted the meaning of using both hands. Likely it was used in a manner similar to the footbow shown on the right.
#25. So the narrator says ancient archers were expected to shoot 3 arrows in 1.5 seconds. So... Weird question, but how were they measuring time without a stop watch? Was it really 1.5 seconds or were they using a different measurement of time?
#26. "while speed is important hitting the target is essential" says the narrator. Finally, some truth in this video full of lies, half-truths and glaring historical inaccuracies.
#27. At which point he then tries shooting at a moving arrow with his own arrow. Yes, that clearly requires some skill - although again he does it a ridiculously short distance of mere feet from him - and again we don't get to see all of the failed attempts. And trust me, there would have been plenty of failed attempts before they finally managed to succeed at this archery stunt.
#28. So in the 1938 film "The Adventures of Robin Hood" (featuring a young Howard Hill as a cameo and performing all of the archery stunts) Robin Hood splits an arrow with another arrow. The narrator in Lars' video then says "some consider this to be the ultimate archery trick". Yes, some people might consider that to be the ultimate archery trick. However myself personally, I have hit and split my own arrow on moving targets (and have the photos to prove it) at 60 feet away on a windy day. See my post Robin Hooding a Moving Target from 2014 for details of this feat.
So then the narrator says that "They are wrong. The ultimate archery trick is splitting an incoming arrow in two with one of your own." Apparently at a very short distance - and apparently by editing out all of the failed shots in which he completely missed.
So yes, Lars Anderson does have some impressive speed and accuracy at short distances, but speed is not everything - in fact speed is pretty useless and impractical when it comes to any situation that doesn't involve short range combat.
For hunting purposes, for warfare (which means volleys of arrows), or for competitions then accuracy at longer distances is more important. Most bowhunting occurs at ranges of 20 to 40 yards (60 to 120 feet) and in war archers would be shooting volleys extreme distances anywhere from two hundred yards away to 1400 yards - wherein accuracy was less important because they were counting on the sheer number of arrows raining down death upon the enemy. At short, mid range and long range distances that is when the archers would begin actually aiming at specific targets. Aiming at a target point blank almost never happened because if you were that close to an enemy it is time to get your shield and sword out lest they start hacking you to pieces.
Persian archery - for which Lars Anderson claims to base much of his research on - was specifically a style of horseback archery, which meant archers were shooting at targets that were close range while riding by them on horseback. It is basically the "driveby shooting" style of archery. Horseback archery is not famed for its long or even mid distance accuracy. It is really only accurate at point blank distances.
There have been many websites and videos that have refuted Lars Anderson's newest video and the wild lies from the narrator. My nitpicking of each of the points in the video is nothing new or unusual. I am not "reinventing how to nitpick a video" or making any wild claims of "discovering ancient techniques of how to nitpick videos". I am not the first person to nitpick this video full of outrageous statements, half-truths and lies. We live in a society of people who know how to Fact Check. Deal with it.
The world has lots of trick shooters out there. I am content to be one of them, but I don't need to make phony misinformation to garner attention.
Want to learn how to shoot an arrow? Practice. Preferably by practicing proper techniques with the aid of an archery instructor who knows what they are doing. I do not recommend copying anything you saw in the Lars Anderson video. Copying what he does is just plain dangerous and will likely damage your archery equipment. (For archery lessons in Toronto, contact me or one of the other local archery instructors.)
Learning how to draw back to a consistent anchor point is one of the first steps archers need to learn how to do. Subscribe to Cardio Trek and stay tuned for an upcoming post about consistent anchor points. Update - See Archery Anchor Points.
Below is an art piece of sorts I created using the faces of 8 different archers with their faces overlapped. In the photos they are all pulling back the arrow to approximately the same anchor point.
"Eight Archers, One Anchor Spot"
I ended up making a 2nd version of the image to align their heads and the bow string better than the first draft.
"Eight Archers, One Anchor Spot" (Version II)
Update - If you do want to see a video response to Lars video, I recommend watching "A Response to Lars Andersen: a New Level of Archery" posted by YouTube user "skepticallypwnd". I didn't see that particular video response until after I finished writing this, but it does make some of the many same point I have made and many other archers have made about the ridiculous statements made in Lars' video.
Including one statement which I skipped over, the idea that "the back quiver is a Hollywood myth". The response video points out that the back quiver has existed for millennia - and unlike Lars who apparently is clueless about some things - there are plenty of historical images showing people using back quivers, and while the style of archery used may not be accurately depicted by artists, we can safely say that back quivers are not a "Hollywood myth".
I would like to point out that ancient hunters knew how to stuff a back quiver with fur so their arrows didn't move around / fall out easily, making them both quieter (for hunting purposes, having a quiet quiver is handy) and also helping to prevent the loss of arrows by making it more difficult for arrows to fall out haphazardly.
The video by skepticallypwnd also points out that the mass media sort of jumped on the bandwagon with headlines like "Everything you know about archery is a lie", and then proceeded to quote a video that was itself full of lies, half-truths and misinformation.
I am also happy to see in their video that I am not the only one who caught the "1.5 seconds" lie and asked how they managed to measure time.
Also another page you might be interested in reading is Geek Dad's posting titled "Danish 'Archer' Demonstrates Gullibility of Audience".
UPDATE, February 2016: Glossary of Terms
There seems to be some confusion about the term "Instinctive Archery" and what makes instinctive archery so different from other styles of archery so I have decide to add a quick glossary for those people who don't understand the differences.
Traditional Archery - Aims off the tip of the arrow, utilizes a high anchor point sometimes referred to as North Anchor, Traditional Anchor or High Anchor. Usually no gadgets, although arrowrests are sometimes used. Sometimes also called "Barebow Archery". Commonly uses many kinds of more traditional styles of bows, longbows, shortbows and traditional recurves, including ethnic varieties like the Turkish horsebow, the Korean horsebow, the Japanese yumi, the English longbow, the Cherokee flatbow, etc.
Gap-Shooting Traditional Archery - This is a sub-type of Traditional Archery, which uses the same techniques as Traditional Archery, with the exception of how to aim. Instead of aiming off the tip of the arrow, Gap Shooting involves using the gap between the target and the side of the bow / shooting window. Gap Shooting is usually used by experienced archers who have been shooting for a very long time.
Olympic Archery - Aims off a sight attached to the bow, utilizes gadgets like a clicker, stabilizer, and arrowrest. Also uses a low anchor point sometimes referred to as South Anchor, Olympic Anchor or Low Anchor. Utilizes Olympic archery equipment designed specifically for shooting at 70 meter targets during competitions.
Compound Bow Archery - Aims through a smaller peep sight and off a sight attached to the bow. utilizes pulley cams to create a let off on draw weight, stabilizer, complex arrowrests (eg. drop away arrowrests, whisker-biscuits, etc) and does not normally use a fixed anchor point because the peep sight is doing most of the work in that respect and worrying about an anchor point is considered unnecessary on a compound bow.
Instinctive Archery - Doesn't aim off anything in particular, does not use any kind of sights or gadgets, does not necessarily have a fixed draw length or a fixed anchor point - this doesn't mean the archer doesn't sometimes use an anchor point, it merely means that most instinctive shooters do not use a fixed anchor point. However it should be noted that if they are looking at the target and using a fixed anchor point, then they might be technically Gap-Shooting without realizing it and they are not doing instinctive archery. eg. Lars Anderson does not use a fixed anchor point. Many people confuse Gap-Shooting with Instinctive Archery, mostly because they don't know what the difference is.
Equestrian Archery - Firing a bow from the back of a horse, usually while the horse is in motion. Often utilizes either Traditional or Instinctive archery techniques, as well as specific techniques designed for equestrian archery, eg. a "live" horseman's release, during which the drawing arm moves backwards away from the bow after releasing the arrow.
First, yes, it is true that Crossfit exercise routines will help you lose weight.
But it is also true that Crossfit is dangerous, pushes people to extremes and even causing exercise addiction - and the resulting Crossfit devotees (or should we say addicts) get really into all the activities done at crossfit gyms - but the repetitive strain and the injuries pile up, which can lead to extreme injuries.
In fact to outline just how dangerous Crossfit is why not Google the words 'crossfit injuries' and read some of the 1.17 million webpages on the topic.
What is also funny is how many Crossfit enthusiasts (addicts) tell fellow enthusiasts to "suck it up", "no pain no gain", "don't be a wussy", etc whenever the topic of injuries come up.
And we're not talking mild injuries. We're talking about people who injure themselves so much they can't even walk any more.
That puts it on the same level as people who are so anorexic they cannot walk any more, or people so obese they cannot walk any more... in this case it is people who exercised so much they injured themselves and now they cannot walk any more.
Cannot walk, are in severe debilitating pain, and in some cases will be like this the rest of their lives.
There are Iraq War Veterans out there missing limbs who are in better physical condition than some of the Crossfit devotees who injured themselves because they didn't know when was a good time to rest and recuperate.
So let me break this down for you.
When you exercise, weightlifting for example, you need about 24 to 48 hours (sometimes more depending on your age and how much weightlifting you do) in order to repair all the muscle tissue you ripped during your weightlifting session. With weightlifting you are often only challenging a few parts of your body at a time, which means your body only needs to repair muscle tissue in those areas after the exercise is over.
The purpose of Crossfit however is to rip muscles in almost every muscle in your body by pushing your limits in many different ways. Afterwards your body heals up and you end up being stronger all over (not just in specific muscle groups)... but because Crossfit is addictive you end up with people who are doing it 5 to 7+ times per week, leaving your body almost no time to repair itself.
Lack of repair time leads to repetitive strain injuries - and repetitive strain rip tendons.
Do you know how to fit a tendon?
Surgery.
Lots of surgery. It is painful and truth be told whatever body part you ripped the tendon in may never be the same again. It is a bit like someone who has a heart attack. Once you have your first heart attack it is pretty much all down hill from there.
Below is a photo of a ripped tendon in someone's arm being repaired via surgery. If he is lucky he still has full use of his arm, but the chances are more likely his arm will be in pain and have restricted motion for the rest of his life.
And this is just one of the many injuries people can develop from Crossfit.
As a personal trainer I actively discourage all of my clients from activities that could result in any kind of sports injuries. Yes, I know you want to lose weight and gain muscle - but sports injuries are not worth the risks associated with 'extreme fitness' activities like Crossfit.
In other news, Happy Halloween! I hope the above photo scared you away from Crossfit.
Oh and mountain climbing. That is pretty dangerous too. Trust me, I nearly died twice in South Korea while climbing mountains there. The view up there was nice, but in retrospect I should have taken the safer route to the top.
"Hello! I have noticed in the past that sometimes people don't actually diet or exercise that much and yet still manage to shed the pounds they were looking to shed. What are they doing differently? How much dieting [or exercising] is actually necessary to achieve results? - Vanessa R."
A
Hello Vanessa!
Honestly, it varies with the person obviously, but the quick and easy answer is "not that much".
People can sometimes achieve amazing results just by reducing their caloric intake to the recommended amount for their body type (if they were over eating this will be more difficult for them to do because they will get cravings for their favourite foods) and combining their new "reasonable and balanced diet" with an exercise routine - something simple like jogging for 30 minutes every day or doing yoga for 30 minutes, or swimming, bicycling, or any kind of cardio activity.
30 minutes out of every day is a tiny portion of the 1,440 minutes a person has available in a day - we use 480 minutes just for sleeping. 30 minutes is only 2% of your day, but that 2% can make amazing differences if you use it for exercising.
For food it is all about calories in and calories out. The average female only needs approx. 1800 calories per day, and the average male only needs about 2000 calories per day. The exact number a person needs varies with their body type and their level of physical activity, which is usually based on their occupation. Athletes for example often consume 2500 to 3000 calories per day because they need the extra energy. But for the Average Joe, those numbers are unnecessary extra calories.
Unfortunately many people often eat out at restaurants, order pizzas, snack on junk food, etc - and their diet might be closer to 3,000 to 4,000 calories per day.
Let's pretend you're a man who we will call Average Joe who only needs 2,000 calories per day. At his normal weight he weighs 170 lbs.
But Joe likes eating junk food regularly and consumes closer to 2,100 calories per day, but he is only burning 2,000 calories per day during his daily activities.
Now here is the important part: 1 lb of fat is 3,500 calories.
Ergo if Joe keeps eating an extra 100 calories per day he will gain 1 pound every 35 days. He would gain roughly 11 lbs of fat in a year - and possibly start developing health problems if he does this over many years without changing his routine. In a single year (plus overeating during Xmas) he might go from 170 lbs to 185 lbs.
But lets pretend that Average Joe decided he wanted to reverse the process. By going on a healthy diet, and only eating 2,000 calories per day.
Joe's weight would then stabilize and stop going up. He would stay at 185.
Now he could try reducing his diet to 1,900 calories (or lower, which is problematic for your health if you go below 1,500) and would lose weight doing that (some of that would be muscle mass however, due to a loss of protein in his diet).
A better solution for Joe is to maintain that 2,000 calories / day routine - but ADD more exercise to his routine.
So for example if Joe weighed 185 lbs and then got into cycling and cycled 6 miles (or 10 km) every day then he would burn approx. 350 calories each time. (Note: It takes approx. 25 to 30 minutes to cycle that far at a leisurely pace - it isn't even cycling that fast.)
At 350 calories per day Joe would lose 1 lb (3500 calories) every ten days.
Which means Joe could be back at being 170 lb "Average Joe" in only 150 days.
And have more muscular legs to show for it. So truth be told he might actually be closer to 175 lbs, because he might put on 5 lbs of muscle (or more).
Note also that Joe could have also just skipped the diet and gone straight to cycling. At 2,100 calories - 350 calories, Joe would be losing 250 per day. Or 1 lb every 14 days. Thus it would take him longer to lose the weight, but he would eventually achieve his results (and still be able to enjoy the snacks he loves).
Eventually Joe would reach his goal and then would actually need to either decrease his cycling or increase his eating habits to balance his exercise activities with his diet. Preferably with healthier food so he puts on more muscle.
He might even add weightlifting to his exercise routine later - becoming a cycling and weightlifting aficionado. No longer is he "Average Joe". He would become "Hunky Joe".
So yes, back to Vanessa's question, people can make dramatic changes with relatively minor (but permanent) changes to their diet and exercise routine. It is really just a matter of math. Calories in vs calories out.
Note - The guy in the photo below is just a model. His legs are too skinny to be a cyclist.
Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!
